10 Tips to Stay Healthy through the Cold & Flu Season

With cold and flu season underway, many of our families are being hit hard by illness. In fact, some people have learned to just expect that at least one member of their family will be sick at all times throughout the winter season. Colder temperatures and inclement weather have most of us spending much more time indoors, with doors and windows closed, breathing recirculated air and wishing for the sun to come out again.

The cold and flu season hits us every year, and every year the media plays on our fears and leaves us feeling helpless to keep ourselves healthy. Over the last few years the media circus has been quite intense and, unfortunately, the public is often in a frenzy of panic.

I want to empower people to be in charge of their own health and wellness.

We are far from helpless when it comes to preventing and treating winter colds and flus. Natural remedies abound for the prevention and treatment of these types of illnesses. I’d like to illustrate just a few of the ways we can accomplish the goal of staying well during the winter season using natural modalities.

In this post, I’ll delve into some of the more practical tools and techniques that can be used effectively to prevent and alleviate winter illnesses and the symptoms that go along with them.

Nature

In looking more deeply at the first factor, it is important to realize that exposure to fresh air and the natural environment on a regular basis is critical to our health. There has been much awareness lately around the Japanese practice of shinrin-yoku or “forest bathing”. It is attracting attention because of recent studies showing improved immune function and mental health from the practice. It turns out that what we have known all along is true – when we are more to connected to the natural world around us, we are healthier.

 

Physical Activity

Because we are spending more time indoors, for most of us, that also means we are less physically active. There have been numerous studies linking physical activity with better immunity. I think the key thing to think about here is that while we may be more limited in the options for physical activity, there are still many ways to keep our bodies moving during the winter. Yoga, Tai Chi and various forms of dance are great ways to keep your body moving and to maintain flexibility the whole year round.

 

Food

Many of us tend to gravitate more toward food in the winter. There are a variety of reasons for this: holiday celebrations, spending more time inside, closer to the kitchen, feeling the need to nurture ourselves and families, feeling pulled into a sort of natural hibernation mode which results in the need to store up food to last us through the cold season, etc. All of these are good things, though. And, I think that doing these things more mindfully and selectively can actually help to keep us healthy instead of being a factor of illness.

 

Flow

As an extension of the previous thoughts, I feel it is vital to step back into the natural flow of health and well-being that can only come from understanding how we are all part of the cycles of nature. Winter is a time when all the natural world slows down, takes time to sleep and dream and gather energy for the rebirth of the spring. This is an invitation for us to do the same. When we ignore that opportunity to rebuild our energy stores and nurture ourselves in quieter, gentler, more restorative ways, we miss out on the opening to take our health to the next level. Winter is a time of introspection and envisioning our future. If we choose to come into the awareness of the flow of nature, our body, mind, and spirit will follow suit and exist within the flow of health and well-being.

Prevention

One of the best ways to stay healthy is to focus on prevention first. A healthy diet centered around nutrient-dense foods, including an abundance of vitamin-packed organic vegetables and fruits and clean, pure water, is of course, your most effective ally in preventing illness. However, there are many other tools in the health toolkit, as well.

Elderberry – This is one of the most common (for good reason) and effective herbal remedies to keep your immune system in top form throughout the year, but especially throughout the cold and flu season. There are many ways to prepare elderberry, but you can read about my absolute favorite here.

Fire Cider – All the rage right now in the herbal world, Fire Cider recipes can be individualized to suit your unique needs and tastes and is, personally, my first line of defense against infectious illnesses. It’s so simple to make and use. Here is a quick and easy tutorial to follow.

Adaptogens – Adaptogens are a class of herbs that have gained a lot of attention in the press lately. As their name suggests, they help the body ‘adapt’ to stress. Since, even among conventional health practitioners, it is known that stress contributes to the vast majority of disease states and almost 90% of doctor visits, helping the body deal with stress more effectively is a priority to maintain health. Here are just a few adaptogens you might want to consider to optimize your own well-being.

 

Onset of Illness

There are a few remedies that can nip a cold or flu in the bud if taken at the very start of an illness. As soon as symptoms are felt, taking these remedies can shorten the severity and length of an illness and sometimes prevent it altogether.

Oscillococcinum – This is a homeopathic remedy that is well-known for preventing a full-blown cold or flu when taken at the very onset of the illness. I have personally used it may times and can attest to its effectiveness.

Influenzinum – Another homeopathic remedy that can halt the flu in its tracks. Again, it should be taken at the very first signs of symptoms in order to be effective.

Fire Cider – I am listing this herbal remedy again because, not only is it effective at prevention of illness, but I have found that if I load up on Fire Cider (take a teaspoon every few hours) at the first sign of illness, I can completely avert the illness from taking hold.

 

Addressing Symptoms of Illness

Once a cold or flu has been contracted and symptoms are being experienced, it is important to support the body so that it can do its job of dealing with the disease state and bringing the body back to a balanced state of health. There are so many different symptoms one can experience while ill, and so many wonderful remedies to address those possible symptoms, it is beyond the scope of this post to address them all. However, you might want to look at my previous article about what to stock in your home medicine kit to get an idea of all the possible remedies you might want to have on hand and which symptoms they can address.

Rest – One of the most crucial, but overlooked, remedies for addressing an illness is rest. Our bodies heal when we are at rest. If we are dealing with a sickness, our body will need extra time to rest in order to do its healing work. If we insist on maintaining our daily schedules and routines, we are overburdening our bodies at the critical time that it really needs our support to heal and recover.

Fluids – In order to shunt more energy to the immune system to deal with an illness, the body diverts energy from other systems, including digestion. One of the best ways to support the body during illness is not to overload it with food, but to focus instead on fluids. Pure, clean water is important, as well as broths (vegetable or bone) and electrolyte solutions, if needed. A great homemade electrolyte solution can be found here.

 

Herbal Support

  • Gut/Detox – “Start with the gut” is a motto that many natural practitioners stand by. If the GI tract is not able to digest properly, then nothing you put into it will be as effective as it should be. Here are some herbs that are specific for healing the gut.
    • Aloe – soothing and healing to the lining of the GI tract
    • Ginger – carminative, good for nausea, diffusive, warming, anti-inflammatory
    • Dandelion/burdock/yellow dock – alteratives, liver & gallbladder support and detoxification
    • Calendula – antiseptic, healing to mucus membranes of the GI tract, astringent
    • Plantain – emollient & astringent, healing to GI tract
  • Immune – These herbs support the immune system and its function in a variety of ways.
    •  Astragalus – long term immunity tonic
    • Elderberry – immunomodulating tonic
    • Rose Hips – high vitamin C & antioxidant content
    • Garlic – anti-microbial, immune builder (+ keeps people who may have colds away from you!)
    • Reishi – long term immune enhancing tonic
  • Symptomatic – The following herbs help the body deal with various symptoms that are often experienced during cold and flu infections.
    • First indications – Echinacea, Fire Cider, Cayenne
    • Fevers – elderflower, yarrow, peppermint, ginger
    •  Anti-microbial – garlic, lemon balm, self heal, usnea, cottonwood buds, bee balm , Oregon Grape root
    •  Sore Throat/cough – licorice, marshmallow, mullein, horehound, sage, elecampane, calendula, peppermint, thyme
  • Nourishing Infusions – This category of herbs can be considered as intensely nourishing foods for your body. They are high in mineral and vitamin content and can be taken by the quart daily for prevention of disease and well as recuperation: stinging nettle, oatstraw, evening primrose, red raspberry, red clover, violet leaf, alfalfa and linden.

Homeopathic Support

Another category of natural remedies that can be used very successfully to treat colds and flus is homeopathy. Following are just a few of the most effective remedies to consider.

  •  Onset of illness– These remedies can be used at the first sign of symptoms and can often nip an illness in the bud: oscillococcinum, influenzinum, Arsenicum, Aconite
  • Symptomatic – The following remedies help the body deal with various symptoms that are often experienced during cold and flu infections.
    • Fever (low) – Ferrum Phos,
    • Fever (high) – Baptisia, Bryonia, Belladonna
    • Chills – Arsenicum, Eupatorium, Nux Vomica, Gelsemium
    •  Aches/Pains – Baptisia, Bryonia, Eupatorium, Nux Vomica, Gelsemium
    • Cough – Bryonia, Aconite, Belladonna, Drosera, Spongia, Coccus Cacti, Antimonium tartaricum , Ipecac
    • Headache – Eupatorium, Gelsemium
    • Recuperation – China, Gelsemium, Inlfuenzinum
  • Constitutional – Having a professional Homeopath find your constitutional remedy is very useful in that it can be used whenever the body is experiencing symptoms to bring it back into balance and activate its innate healing capabilities.

There are so many exceptional, effective ways to keep healthy naturally throughout the year! Which of the remedies and modalities above have you used? What are your favorites?

~Heal Your Family with Nature’s Remedies~

Craft a Natural Home Medicine Kit

apothecary

 

It wasn’t that long ago when every home had an herbal or homeopathic medicine kit filled with natural remedies to treat injuries or illnesses that family members might encounter. These days it is not so common and many people feel at a loss when they are faced with a feverish child at 2 am, the beginnings of a respiratory infection, or a finger burned from a kitchen mishap. Not only is it common sense to have a natural medicine kit at home, but it is inexpensive to put together and quite empowering to realize that you have the ability to heal yourself and your family of just about any acute illness or injury that you may encounter.

Following is a brief summary of some of the items you may want to include in your natural home medicine kit. They can be purchased ready made, but most of them you can make yourself very easily and inexpensively. A combination of any or all of the herbal items listed below would make a great addition to any home.

 

Herbal Remedies

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Aloe

Aloe vera – Aloe has been used throughout a long portion of our history in treating and healing burns and other minor skin irritations. The best way to use aloe is directly from the plant itself. Break off a plump piece and slice it open. Apply the clear sap inside directly to the burned or irritated area. It is this sap that has been shown to have pain-relieving and anti-inflammatory properties.

Calendula cream – This is the first thing we reach for whenever one of the children has a cut, scratch, scrape or rash. Historically, Calendula has been used in reducing inflammation, promoting wound healing, and as an antiseptic. It has been used to treat a variety of skin diseases including skin ulcerations and eczema.

Echinacea Tincture – Echinacea is a wonderful immune boosting herb – anti-viral as well as anti-bacterial. Topically useful for stings and bites (it is a Native American snakebite remedy), as well as skin infections, echinacea is a staple for the home medicine kit. Echinacea is useful for poisonous insect and snake bites, toothaches, sore throat, wounds, childhood illnesses, upper respiratory infections, the common cold, sinusitis, influenza, herpes, lymphatic swelling and skin ulcers.

Elderberry Elixir – This is an essential remedy to have on hand, especially during the cold and flu season. Rich in vitamins A, B and C, elderberry supports immune system functioning and is one of the best remedies for viral infections. Useful for colds, flus, respiratory afflictions, fevers and upset stomachs. You can read more here.

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Garlic

Garlic – I have heard many herbalists say that if they were stranded on a desert island and could have only one medicine with them – it would be garlic! It is a powerful broad-spectrum antibiotic and has been used to ward off everything from the common cold to the Plague. Some of the ailments it has been used to treat include wounds, ulcers, skin infections, flu, athlete’s foot, some viruses, strep, worms, respiratory ailments, high blood pressure, blood thinning, cancer of the stomach, colic, colds, kidney problems, bladder problems, and ear aches. Incorporating garlic, especially raw, into your daily diet is a key part of keeping your body healthy and your immune system functioning at optimal levels. You can read more about the benefits of garlic here.

Ginger – Ginger is an excellent anti-inflammatory herb as well as an important digestive remedy. It is useful for a broad range of ailments such as: nausea, motion sickness, diarrhea, colic, arthritis, rheumatism, colds flus, headaches, poor circulation and heart conditions. In Asia is it considered a longevity herb.

Plantain/Comfrey/Self-Heal/Chickweed salve – All of these herbs have excellent wound healing properties and one or all of them alone, or in combination with the above mentioned Calendula and St John’s Wort, would make a great salve or ointment for most skin ailments you may encounter.

Hypericum perforatum
St John’s Wort

St John’s Wort salve – While many people these days are aware of St John’s Wort for it’s anti-depressant benefits, they may not be aware that it is one of the best topical anti-inflammatory and wound healing herbs to be found. Some of the ailments that can be helped by the topical use of St John’s Wort include bruises, wounds, burns, hemorrhoids, sunburn, herpes sores, varicose veins, sciatica, nerve pain, rheumatism and arthritis.

 

Yarrow – Yarrow is considered a common weed, but is an extremely useful one (as most weeds are). It is an antiseptic, antispasmodic, astringent, digestive and tonic herb. It can be used for colds and flu, stomach ulcers, amenorrhea, abdominal cramps, abscesses, trauma and bleeding, and to reduce inflammation.

 

Homeopathic Remedies

For homeopathic remedies, choosing the 6c or 30c potency is usually the best option for laypersons and those potencies are readily available. Dosage, in acute conditions, may be 1 or 2 pellets repeated every 1/2 to 1 hour if necessary, up to 3 doses. Dosage frequency can then be reduced to 3 times a day for a couple of days, if necessary. Here are some basics, for the beginner, on homeopathy.

Aconite – This remedy is considered the “A” in the ABC of Children’s Remedies. Aconite is indicated at the onset of chills and colds, especially those that begin after exposure to a cold wind. Symptoms can include frequent sneezing, hot clear liquid from the nose, fever and thirst. Aconite is also indicated for mental trauma, fear and shock. Irritability, restlessness and anxiety are often present.

Apis – This is a great remedy for stings and bites, especially those of wasps and other insects. It is particularly indicated in bites that burn, itch, sting and swell with redness and heat and feel better with cool applications.

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Arnica

Arnica – One of the most well known homeopathic remedies, Arnica is an excellent first aid treatment for physical trauma of any kind. Falls, bruises, strains, wounds, muscle soreness and swelling yield particularly well to Arnica. It also available in cream form.

Arsenicum – Arsenicum has many uses, one of which is for vomiting and nausea due to food poisoning – particularly from bad meat. It is also an excellent remedy for colds with painful sneezing and thin, watery nasal discharge, where the person is very chilly and thirsty, but only for small sips of water.

Belladonna – This remedy is the “B” in the ABC’s of Children’s Remedies. It is indicated in conditions like fevers and headaches where there is sudden onset, throbbing pains, red, hot skin and dilated pupils. It can also be used for scalds or burns, if there is throbbing present and inflammation is starting.

Chamomile – Chamomile is the “C” in the ABC’s of Children’s Remedies. One of the symptoms that almost always indicates this remedy is that one cheek is hot and red, while the other is cold and pale. Useful for teething infants, pain and fever, especially in those who are very sensitive to pain. Other symptoms are intense irritability, restlessness, temper tantrums and children who only calm down when carried.

Hypericum – This remedy is extremely helpful in wounds and trauma that involve nerve endings, fingers, toes or spine or those injuries that cause intense pain. Examples are slamming fingers in the door or stubbing the toe.

Ledum – Ledum is the prime remedy to use for puncture wounds. It is also useful for bites and stings that feel cold (opposite of Apis, above).

Nux Vomica – This remedy is indicated in indigestion, nausea and vomiting which results from nervous strain, stress, overwork or overindulgence in food and drink – the hangover remedy. It is also useful in colds where the nose streams in a warm room, but is stuffed up at night. The person is extremely chilly, cannot warm up and is very irritable.

Pulsatilla – Pulsatilla also can be indicated in indigestion, but from rich or fatty foods. However, it is better known for conditions such as earaches, headaches and colds. In all cases there is usually thirstlessness, amelioration from the open air and aggravation from warm, stuffy rooms.

Rhus Tox – Useful in cases of joint injuries, sprain, muscular stiffness after over-exertion or exposure to cold and wet conditions, Rhus Tox is also a great remedy for poison oak and chicken pox, as well as colds and coughs. Some of the main symptoms indicating this remedy are restlessness, feeling worse from beginning to move, but feeling better after continued motion, feeling worse at night and from uncovering, but better from warmth.

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Nettle (Urtica)

Urtica Urens – This is an excellent remedy for first degree burns as well as sunburn and nettle stings, or other rashes from plant contact. You can read more about Urtica (Stinging Nettle) and it’s herbal uses here.

 

 

 

 

 

 

 

Miscellaneous

bach-flower-therapy-187799_1280Rescue Remedy –  A combination of 5 of the Bach Flower Remedies, Rescue Remedy is useful to have with you at all times for helping to deal with any sort of trauma, whether mental, emotional or physical. It is calming, relaxing and helps to restore balance. I have found it very useful for tantruming children as well as stressed out Mamas.

 

 

 

Essential Oils – Essential oils are extremely potent and must be used with care. If applying topically, ALWAYS dilute them first. Here is more information on how to use essential oils properly and safely.

  • Lavender essential oil is calming, relaxing and useful for soothing bug bites and burns. It is also extremely effective for relieving the pain of headaches and ear infections.
  • Tea Tree is very anti-microbial and can be used for disinfecting. It is also great to inhale for relieving stuffy sinuses and respiratory issues.
  • Oregano is another potent anti-microbial essential oil. Useful for infections and is also anti-inflammatory.
  • Peppermint essential oil has many uses, including soothing sore muscles, relieving pain and calming nausea.
  • Helichrysum is a superior essential oil for healing old wounds, calming inflammation and reducing scar tissue.

 

aide-161214_1280Basic First Aid Supplies -Here is a list of basic supplies to have on hand in your medicine chest so you can be prepared for any minor acute situation that might occur.

Assorted sizes of band-aids, including wound closure strips
Travel sewing kit which contains needle, thread, safety pins
Flannel fabric/wash cloth
Tweezers
Scissors
Fingernail clippers
Plastic eye cup
Ace bandage
Disposable lighter
Various tape
Hydrogen peroxide
Saline
Cotton swabs
Cotton balls
Gauze pads
Instant Hand warmers
Bottle of water
Soap

 Although needs will vary from family to family, having these items on hand will not only cover most minor situations that may occur, but give you peace of mind  – knowing you are prepared and have the ability to take care of your family’s health naturally.

What is in your natural home medicine kit?

 

 


 

~ Vanessa Nixon Klein~
Traditional Naturopath, Herbalist, Homeopath, Aromatherapist and Nutrition Expert

Assisting people who are ready to build a natural lifestyle and take responsibility for their own health to achieve and maintain wellness through lifestyle enrichment and transformation as well as natural health and beauty techniques including herbalism, homeopathy, nutrition, aromatherapy and physical movement is Vanessa’s specialty.

3 Natural Ways to Boost Progesterone

And start reducing insomnia, anxiety, and mood swings right now!

Did you know that after the age of about 35, the hormone progesterone begins to decline in women? While this is a natural and normal occurrence, if that decline occurs very quickly, or there are extreme fluctuations, we can experience a variety of uncomfortable symptoms, from insomnia to anxiety. Fortunately, there are natural ways to boost your progesterone levels, reduce your symptoms and start feeling like yourself again!

What is Progesterone?

In short, Progesterone is a hormone that plays a critical role in the female reproductive system. It helps to regulate the menstrual cycle and prepares the uterus for pregnancy. And, even in menopause, it has critical functions. It is important for helping to balance estrogen levels, mood regulation, maintaining bone density, supporting healthy sleep patterns, maintaining healthy skin by supporting collagen production and hydration, having a positive impact on libido and sexual function, and helping regulate the nervous system. Maintaining healthy and balanced levels of progesterone is essential for overall health and well-being in women of all ages.

Here is a list of the most common symptoms of low levels of progesterone:

  • Irregular periods
  • Low libido
  • Hot flashes
  • Migraines or frequent headaches
  • Mood swings
  • Depression
  • Anxiety
  • Weight gain
  • PMS
  • Infertility
  • Acne
  • Trouble sleeping

While many women believe, or are told, that there is nothing that can be done to balance our levels of progesterone, or that hormone replacement therapy is the only option, there are actually many natural ways we can boost and balance progesterone levels.

Here is a quick overview of three simple things we can do to encourage our bodies to produce more progesterone naturally.

Nutrition

One of the best places to begin is through nutrition. Increasing your intake of Vitamins C and B6, as well as the minerals Magnesium and Zinc can help to boost progesterone production naturally.

Vitamin C

Vitamin C plays a crucial role in regulating progesterone production by supporting the functioning of the adrenal glands. These glands produce progesterone alongside other hormones. Additionally, vitamin C acts as a cofactor in the conversion of cholesterol to pregnenolone, a precursor to progesterone. By enhancing this conversion process, vitamin C helps ensure sufficient progesterone levels in the body. Moreover, vitamin C’s antioxidant properties protect the ovaries from oxidative stress, further contributing to the maintenance of progesterone balance. Including vitamin C-rich foods or supplements in your diet can be a natural way to support healthy progesterone levels.

Foods rich in vitamin C include citrus fruits, strawberries, mango, papaya, watermelon, tomatoes, broccoli, Brussels sprouts, cauliflower, cabbage, and spinach.

Vitamin B6

Vitamin B6, also known as pyridoxine, plays a significant role in regulating progesterone production through its involvement in various enzymatic reactions. It supports the synthesis of steroid hormones, including progesterone, within the ovaries. Additionally, vitamin B6 aids in the conversion of 17-hydroxyprogesterone to progesterone, a crucial step in progesterone production. By ensuring these processes function optimally, vitamin B6 helps maintain adequate progesterone levels in the body.

Including vitamin B6-rich foods like these in your diet can be a natural way to support healthy progesterone production and hormonal balance: organ meats, fish, poultry, egg yolk, dried beans, peanuts, walnuts, banana, prunes, potatoes, cauliflower, cabbage, and avocado.

Magnesium

Magnesium plays a vital role in regulating progesterone production by acting as a cofactor in various enzymatic reactions involved in hormone synthesis. It supports the conversion of cholesterol to pregnenolone, a precursor to progesterone, in the body. Additionally, magnesium helps to improve insulin sensitivity, which has a positive impact on hormone balance, including progesterone. By ensuring an adequate supply of magnesium, you can support the natural production of progesterone, contributing to overall hormonal health and well-being.

Foods high in magnesium include dark green vegetables, almonds, pecans, cashews, brazil nuts, seeds, legumes, brown rice, avocado, dark chocolate, and dried apricots.

Zinc

Zinc also plays a crucial role in regulating progesterone production by supporting the enzymatic processes involved in hormone synthesis. Like vitamin B6, zinc aids in the conversion of 17-hydroxyprogesterone to progesterone. Additionally, zinc helps maintain the health of the corpus luteum, a temporary endocrine structure that produces progesterone during the menstrual cycle. By ensuring an adequate intake of zinc, you can support the natural production of progesterone, contributing to hormonal balance and overall reproductive health.

Including zinc-rich foods such as these in your diet can be an effective way to promote healthy progesterone levels: seafood, wheat germ, spinach, seeds, nuts, dark chocolate, beans mushrooms, and quinoa.

Alleviate Stress

Stress is at the root of hormone imbalance. Here are some ways we can boost progesterone by reducing stress.

Mindfulness

Mindfulness, the practice of being fully present and aware of the present moment, has been shown to reduce the body’s stress response. When we practice mindfulness, we activate the parasympathetic nervous system, often referred to as the “rest and digest” mode, which counteracts the “fight or flight” response triggered by stress. By calming the nervous system, mindfulness helps lower cortisol levels, the primary stress hormone.

The reduction of cortisol is vital for boosting progesterone because cortisol and progesterone share a common precursor hormone called pregnenolone. When the body is under chronic stress, it prioritizes the production of cortisol over other hormones, including progesterone. This imbalance can lead to progesterone deficiency and can exacerbate hormonal issues.

By engaging in mindfulness practices like meditation, breathwork, or gratitude practices, we can effectively manage stress levels and promote the natural production of progesterone. Lower stress levels allow the body to allocate resources to produce progesterone, contributing to hormonal balance and overall well-being.

Nature

Being in nature has a remarkable ability to relieve stress and promote the production of progesterone. When we spend time in natural environments, such as greenspaces, forests, or by the ocean, our bodies enter a state of relaxation, reducing cortisol levels and mitigating the harmful effects of stress. Studies have shown that exposure to nature can lower blood pressure, heart rate, and anxiety levels, fostering a sense of calm and well-being.

This reduction in stress is crucial for boosting progesterone because chronic stress can disrupt the delicate hormonal balance in the body. As mentioned earlier, high cortisol levels can interfere with the production of progesterone, leading to hormonal imbalances and related symptoms.

By immersing ourselves in nature regularly, we support our body’s ability to produce adequate levels of progesterone. The soothing effects of nature positively influence the endocrine system, encouraging hormonal harmony and overall reproductive health.

Movement

Engaging in gentle movement, such as dance, yoga, or tai chi, offers a powerful way to relieve stress and promote the production of progesterone. When we practice these forms of natural movement, we activate the body’s relaxation response, which helps to reduce cortisol levels and induce a sense of calm.

By alleviating stress through gentle movement, we create a more conducive environment for the body to naturally produce progesterone.

Furthermore, gentle movement practices are often associated with improved blood circulation and enhanced overall well-being. These positive effects can contribute to the body’s ability to maintain hormonal balance, including optimal progesterone levels.

Incorporating gentle movement into our daily routine can be an effective way to support hormonal health, regulate the central nervous system, and promote overall physical and emotional well-being.

Herbal Medicine

Herbal remedies have been used throughout human history and can be potent allies in balancing progesterone naturally.

Vitex

Vitex stimulates the pituitary gland, which is a master gland that regulates sex hormone production and helps to normalize progesterone levels. Vitex is believed to work by stimulating luteinizing hormonal production and inhibiting follicle-stimulating hormone (FSH), which results in an elevated progesterone level and a more balanced estrogen level.

Vitex is also used for problems associated with the menstrual cycle. These include premenstrual tension, premenstrual acne, breast tenderness, constipation, fluid retention, insomnia, and migraines. It can also help with some of the psychological challenges, such as cravings, anxiety, depression, and irritability.

Green tea

A 2009 study showed that green tea can be an effective way to strengthen bone metabolism and decrease the risk of bone fractures, especially in women experiencing menopause.

Green tea is also full of antioxidants, some caffeine, and EGCG.

EGCG boosts metabolism, helping to fight the weight gain many menopausal women experience. EGCG is known to possess antioxidant and anti-inflammatory properties, which can help reduce oxidative stress and inflammation in the body. High levels of oxidative stress and inflammation have been linked to hormonal imbalances, including decreased progesterone levels. By reducing oxidative stress and inflammation, green tea can help support the proper functioning of the endocrine system, including the production and regulation of progesterone.

Additionally, some studies suggest that EGCG may directly influence certain enzymes involved in progesterone production, potentially contributing to maintaining healthy progesterone levels.

Adaptogens

Adaptogenic herbs such as Rhodiola, Maca and Ginseng are known for their potential to help the body adapt to stress and promote overall balance in the endocrine system. By reducing the harmful effects of chronic stress, these herbs contribute to hormonal harmony, including the proper functioning of the reproductive system and support for progesterone levels.

Additionally, adaptogens’ ability to enhance the body’s resilience to stress aids in reducing cortisol levels, which as we mentioned earlier is highly implicated in an imbalance in progesterone production.

Dandelion

Dandelion is a superior support herb and strengthener for the liver, which is the control center for hot flashes. Dandelion helps improve digestion, helps relieve headaches, and also helps with blood sugar regulation. Since the liver is the major organ that metabolizes, detoxes, and filters our hormones, it can become sluggish during the menopausal phase. Dandelion can play a critical role in nourishing and supporting the liver to do its job efficiently and effectively. There has also been research showing its potential in increasing progesterone levels specifically.

Cinnamon

Cinnamon is not just a tasty herb, but is a potent ally for hormonal regulation. It is one of our best herbs for balancing blood sugar levels and improving insulin sensitivity. Cinnamon contains bioactive compounds that can not only enhance insulin sensitivity but also improve glucose metabolism, promoting more stable blood sugar levels, which contribute to hormonal balance, including the production and regulation of progesterone. Recent studies have also shown that Cinnamaldehyde, a major active constituent of Cinnamon, can progesterone production directly.

Maintaining healthy progesterone levels is vital for the overall well-being of women navigating peri-mid-post menopause. By incorporating simple lifestyle changes, such as practicing mindfulness, spending time in nature, and engaging in gentle movement, women can effectively reduce stress levels and promote the body’s natural progesterone production.

Considering essential nutrients like vitamin C, B6, magnesium, zinc, and exploring the potential benefits of green tea may offer additional support. Herbal remedies like vitex, dandelion, and adaptogenic herbs have been used for thousands of years, in some cases, to support hormonal regulation.

By empowering ourselves with knowledge and embracing these natural approaches, we can take ownership of our hormonal health and step into the next chapter of our lives with vibrant health, vitality, and confidence!

If you’d like support around this, please book a complimentary Vibrant Mid-Life Breakthrough Session here.

From Hot Flashes to Herbal Remedies: The Power of Natural Solutions for Menopause

If you’re experiencing hot flashes, mood swings, weight gain, low libido, brain fog, insomnia, or any of the dozens of symptoms women can experience along the journey or peri-mid-post menopause, you’re not alone. Menopause is a natural part of aging that affects every woman, but that doesn’t mean you have to suffer through it.

Let’s explore the power of natural solutions for menopause, including increasing phytoestrogens in your diet, incorporating natural movement, and using herbal remedies to balance hormones, reduce symptoms and elevate health and well-being naturally!

Phytoestrogens

First, let’s talk about phytoestrogens. These are plant-based compounds that can balance the effects of estrogen in your body. By increasing your intake of phytoestrogens, you can help balance your hormone levels naturally. Some foods that are high in phytoestrogens include soy, flaxseeds, chickpeas, and lentils.

Natural Movement

Incorporating natural movement into your daily routine can also help balance your hormones. This means moving your body in ways that feel good and natural, such as walking, dancing, or swimming. By doing so, you can reduce stress and improve your mood, both of which are essential for hormonal balance.

Herbal Remedies

Finally, let’s talk about herbal remedies. Ashwaganda, red clover, and nettles are all herbs that can help balance your hormones during menopause.

Ashwaganda is an adaptogenic herb that helps your body adapt to stress. It has been shown to reduce cortisol levels, which is essential for reducing stress-related symptoms such as hot flashes and mood swings.

Red clover is one of the richest sources of phytoestrogens, which, as we learned already, can help balance your hormone levels naturally. It has been shown to help with infertility, reduce hot flashes and other menopausal symptoms.

Nettles are another herb that can help balance your hormones during menopause. They are rich in vitamins and minerals, including iron and calcium, which are important for bone health. Nettles can also help reduce inflammation and improve your immune system.

So even though menopause is a natural part of a woman’s life in which she can experience a range of symptoms, you don’t have to suffer through it. By increasing your intake of phytoestrogens, incorporating natural movement into your daily routine, and using herbal remedies such as ashwaganda, red clover, and nettles, you can help balance your hormones naturally, reduce your symptoms, and feel vibrant and empowered throughout this potent phase of life!

To go deeper and learn about more tools, resources, and techniques to help you navigate the menopausal journey with ease and confidence, see Meno-Morphosis ~ Rituals, Spells and Natural Remedies for Peri, Mid and Postmenopausal Women and it’s companion title Meno~Morphosis Playbook.

5 Reasons Red Clover is the Herb for You!

5 Reasons Red Clover

Common herbs like Red Clover are often overlooked as useless and pesky weeds. How many times have you weeded this pretty little plant from your garden spaces?

In organic agriculture and permaculture, Red Clover is now being viewed as an excellent cover crop to add minerals and nitrogen to the soil. However, in herbal circles, Red Clover has been praised for centuries as a highly medicinal and vital plant, especially for women and children.

 

Children’s Skin and Respiratory Issues

Long used throughout history for skin and respiratory conditions, Red Clover is a safe and effective option for relieving childhood eczema and whooping cough. A bevy of other conditions, such as colds, coughs, congestion, and bronchitis, as well as psoriasis, and dermatitis can be addressed with the proper use of Red Clover also. Taken as a tea, Red Clover can be a parent’s most useful go-to herb.

Fertility

Red Clover is well known for it’s fertility enhancing abilities. Herbalist Susan Weed explains that “It is especially helpful if there is scaring of the fallopian tubes, irregular menses, abnormal cells in the reproductive tract, or “unexplained” infertility….The high vitamin content of red clover blossoms, combined with the folic acid in the leaves is especially helpful to sperm and egg production and helps prevent birth defects….Red clover’s high mineral and trace mineral content helps restore and maintain good production of hormones. Its profuse and exceedingly absorbable calcium and magnesium help rejuvenate and repair the delicate tissues of reproduction….And red clover’s well-known ability to alkalinize the body may alter the vaginal pH, making it more receptive to sperm, and may create an environment more friendly to sperm throughout the woman’s reproductive area, thus increasing the chances of conception. Consistent use softens scar tissue in the fallopian tubes.”

Menopause

The Iroquois, and other traditional societies, used Red Clover infusions for ‘the change of life’. Now, we know why it works. Red Clover is rich in isoflavones, which are natural estrogens, similar to human female hormones. “Phytoestrogens perform functions in the body similar to those of natural and synthetic estrogens, relieving menopause- and menstruation-related problems and perhaps protecting against osteoporosis and cancer of the breast, colon, and prostate”, says James Duke. Scientific studies have born out the ability of Red Clover to significantly reduce hot flashes, as well as other menopausal symptoms.

Cancer

Many cultures world-wide have traditionally used Red Clover for healing and preventing a variety of cancers. New research has validated these benefits, especially in the case of breast cancer, prostate cancer and brain cancer.

Nourishing and Detoxifying

One of the reasons Red Clover is able to exert such a positive influence on such a variety of health conditions is its nutrient content. It is literally a powerhouse of nutrition. Red Clover contains a multitude of vitamins, including beta carotene, vitamins C, B1, B2, B3, B5, B6, B9, B12, as well as minerals, such as, magnesium, manganese, zinc, copper, calcium, nitrogen, iron and selenium. Additionally it is a good source of plant protein. Likely due to its rich nutrient content, Red Clover is also a powerfully detoxifying plant. According to Herbalist Rosemary Gladstar, it is “one of the best detoxification herbs”.

 

Pleasant and mild-tasting, Red Clover can be combined with Spearmint, Peppermint, Lemon Balm or other herbs to create a delightful daily tea that will keep you and your children in good health!

 

Do you drink Red Clover tea? Do you have a favorite herb to combine it with?

 

 

5 Reasons Dandelion is the Herb for You!

SINCE 1611

 

For decades, the lowly Dandelion has been called a persistent weed. People spend hundreds and even thousands of dollars a year trying to rid their lawns and gardens of this tenacious, pesky plant.

But, what if the Dandelion was more valuable and useful than anything else that grew in your garden? It just may be…

Here are 5 reasons that you might want to not only allow your Dandelions to grow in your yard, but perhaps even cultivate a spot just for them in your garden:

 

Anti-Cancer Activity

Dandelion has been traditionally used for a variety of cancers and recent scientific studies have proven its efficacy in this area. Dandelion has anti-cancer activity against prostate, breast, pancreas, liver and skin cancers. Herbalist Susan Weed talks about it’s role in breast cancer: “Dandelion is a superb ally for liver and breasts. Regular use-internally before meals and externally before sleep-helps keep breasts healthy, reverses cancerous changes. Digestion is settled and strengthened a few minutes after taking a dose. Results in breast tissue are slower, taking six weeks or more to become evident.”

 

Nutrient Dense

Dandelion is rich in nutrients, including Vitamin C, Vitamin K1, the B vitamins, potassium, magnesium, calcium, iron,  beta-carotene and dietary fiber. It also contains zinc, copper, manganese and essential fatty acids. Whew, that’s an impressive list!

 

Liver Protection Activity

Liver protection is one of the uses of Dandelion that is common to many systems of traditional medicine, including TCM (Traditional Chinese Medicine) and Western Herbalism. Dandelion has been well-known as a liver tonic for centuries. Quite a few studies have proven this in recent years, including a study done on alcoholic liver damage.

 

Antioxidant and Anti-Inflammatory Activity

Due in part to its rich vitamin and mineral content, it is no surprise that Dandelion is an excellent antioxidant and anti-inflammatory. Many health conditions are the result of oxidative stress and Dandelion has proven in studies to have anti-oxidant and protective activity and to reduce markers of oxidative stress.

 

High Blood Pressure and Cholesterol Lowering Benefits

According to Olympia Herbalist, Elise Krohn, Dandelion helps the liver to preferentially make high quality fats (HDL) over low quality fats (LDL). It is also an excellent diuretic, helping to normalize high blood pressure. This has been borne out in studies as well. Herbalist David Hoffman notes that the powerful diuretic action of Dandelion is comparable to the drug `Frusemide’, with the added benefit that Dandelion is rich in potassium – which is usually depleted by pharmaceutical diuretics.

 

We’ve really just skimmed the surface here, though. Dandelion is also thought to help with degenerative joint diseases and rheumatism, hormone regulation that may assist with menopausal symptoms, blood sugar regulation which may assist diabetics, as well as having antiseptic activity. With all these benefits, Dandelion has something to offer just about everyone!

 

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5 Reasons Lemon Balm is the Herb for You!

One of the most perfect herbs for those new to herbalism is Lemon Balm. Lemon Balm, whose botanical name is Melissa officionalis, is remarkably versatile in its uses. Its pleasant taste makes it great as a beverage tea, while its medicinal properties make it valuable for healing a variety of issues.

Throughout history, Lemon Balm has been used medicinally. The writings of Dioscorides and Pliny the Elder mention the use of Lemon Balm on surgical dressing for wounds, and to treat venomous bites and stings. The 12th century herbalist, Saint Hildegarde von Bingen, said “Lemon balm contains within it the virtues of a dozen other plants.”

Here are a few of the areas in which Lemon Balm excels:

Melissa officinalis

Brain

Recent studies show that Lemon Balm is helpful in improving brain function. In one study, a significant increase in the speed of mathematical processing, with no reduction in accuracy was observed. In another study, after just one dose of Lemon Balm, subjects showed improved cognitive performance and lengthened attention span!

 

Stress

In those same studies, another benefit that was observed was improved mood and a sense of calmness. In fact, Lemon Balm has been used traditionally for reducing stress of all kinds. Stress-induced anxiety and/or depression is specifically indicated for the use of Lemon Balm. It has an uplifting nature that can dissolve tension and induce a balancing of the nervous system.

 

Sleep

The relaxing effect that Lemon Balm has on the nervous system can also be helpful for those with sleep issues. In Germany, lemon balm is actually licensed as a standard medicinal tea for sleep disorders. In The British Herbal Pharmacopoeia it is listed as a sedative. Western herbalists often use it in combination with other relaxing and sedative herbs to promote sleep.

 

Viruses

Lemon Balm is highly anti-viral. It has been studied for its effectiveness against herpes virus as well as HIV with positive results. In one study on 115 patients, a proprietary preparation of lemon balm extract in a lip balm showed efficacy in treating lip sores associated with the herpes simplex virus. Studies of various mint family plants, including Lemon Balm, showed efficacy against human immunodeficiency virus type 1.

 

Children

Even though Lemon Balm is a powerfully medicinal herb, it is gentle enough for children. It is indicated for use in ADHD and hyperactivity in kids. Because of its gentle nature, it is the herb for choice when a child has any of the various issues listed above – problems falling asleep, a viral infection, learning disorders or any sort of stress-induced condition. Because of its delightful flavor, it is a favorite among even the pickiest of children, making it even more valuable as a medicine.

Lemon Balm is a standby in our household and brings its uplifting nature and agreeable, lemony flavor to so many medicinal blends and remedies, it would be difficult to be without it!

While this, by no means, is a complete list of all the benefits Lemon Balm possesses, it is a nice place to start. Do you use Lemon Balm? What is your favorite way to use it?

Melissa officinalis

5 Reasons Evening Primrose is the Herb for You!

5-reasonsMany of you may be familiar with the benefits of Evening Primrose Oil. For many years now, the seed oil of the Evening Primrose plant has been researched, studied and touted for it’s GLA (gamma-linolenic acid) content, which is a precursor of EFA’s (essential fatty acids). Most of the findings of the more than 100 studies published so far show positive results for a broad range of actions from arthritis, skin issues, and premenstrual syndrome, to a variety of inflammatory problems, cardiovascular disease, and immuno-depression.

However, what you may not know about Evening Primrose, is that the entire plant, not just the oil, is used medicinally. Native to North America, this plant has many traditional uses that go far beyond the seed oil.

 

Respiratory Issues

According to Kiva Rose, a Southwest Herbalist, Evening Primrose has been historically used in bronchitis, asthma, pneumonia, whooping cough and similar lung ailments. It is an expectorant and very soothing to the lungs and respiratory system.

 

Skin Conditions

Used by traditional peoples extensively for a variety of issues from snakebite, spider bites and insect bites, to swelling, bruising and other itchy skin disorders, Evening Primrose is an excellent vulnerary. The leaves used as a poultice have even been used successfully for burns and eczema.

 

Women’s Herb

Studies have confirmed the abilities of the Oil of Evening Primrose to reduce hot flash frequency, severity and duration in menopausal women. However, in addition to that, the Evening Primrose plant also excels in the ability to soothe uterine and ovarian cramping. Herbalist, Kiva Rose, notes, “It is wonderful for chronic reproductive inflammation and pelvic congestion, especially when used long term.” According to Herbalpedia, A 1981 clinical study at the St. Thomas Hospital in London gave evening primrose oil to 65 women with premenstrual syndrome and 61% of the participants found their symptoms completely disappeared and another 23% felt partial relief.

 

Digestive Aid

Many Herbalists use Evening Primrose for digestive complaints, especially when there is an anxiety or depression related component. Herbalist, David Winston says, “This is one of the best herbs for GI-related depression.” Similarly, Herbalist, Matthew Wood, notes, “Evening Primrose vitalizes the stomach, stimulates the digestion and strengthens the nerve reflexes pertaining to the liver and spleen.”? In addition, Kiva Rose suggests that Evening Primrose is great for food based anxiety in those recovering from eating disorders.

 

Anti-inflammatory Action

Various studies have proven the value of Evening Primrose in benefiting inflammatory conditions such as rheumatoid arthritis and joint disorders. Furthermore, in 1987, the Glasgow Royal Infirmary of Scotland saw improvement in 60% of its rheumatoid arthritis patients who took a combination of evening primrose and fish oil instead of their regular drugs.

As you can see, while the oil of Evening Primrose has a multitude of medicinal uses, the herb itself is an amazingly useful and beneficial remedy in its own right.

5 Reasons Rose is the Herb for You!

5 Reasons(2)

Do you have roses in your yard? Do you enjoy their aromatic beauty? Did you know that not only is the rose beautiful, but it is also a potent medicinal plant?

For centuries, the rose has been thought of as an ornamental plant, prized for its scent and delicate beauty. A gift of roses has long symbolized love, femininity and romance.

However, the delicate nature of the soft, aromatic rose petal is balanced by the intense, protective thorns that line the stems and guard the exquisite blossoms from harm. This gives us some insight to the nature and strength of it’s medicinal qualities.

 

Astringent and Anti-inflammatory

Scientific studies have now born out what herbalists have known all along – Rose is an excellent anti-inflammatory remedy. Because of this action, it is soothing to sore throats, acne and rosacea, as well as burns and swelling. It’s astringent and anti-bacterial nature makes it a very effective remedy for just about any type of wound, along with GI tract infections.

 

Women’s Issues

Traditionally, the rose is known as a woman’s herb. It has the ability to balance the hormones, strengthen the uterus and act as an aphrodisiac. It can be used very effectively to ease menstrual cramps internally and externally.  Its benefits to the skin are multi-faceted. It can not only balance the skin, but moisturize and rejuvenate it as well. It has been used effectively in anti-aging skin products for centuries.

 

Depression and Grief

Rose has the ability to open the heart and bring comfort and calming to those in need. It is incredibly uplifting and can be used to ease both depression and anxiety. It can be useful in any sort of emotional trauma, fear or stress.

 

Nutrient Rich

Containing a wide range of antioxidants, rose petals and hips are a rich source of nutrition. Rose hips not only contain so much vitamin C that in WWII they were used as a substitute to deliver Vitamin C syrup to troops in Britain, but they, along with other parts of the plant, also contain large amounts of Vitamins A, B1, B2, B3, Niacin, Bioflavanoids, K, and E as well as polyphenols, pectin and bioflavanoids.

 

Heart Remedy

Rose is not only good for the emotional heart, but the physical heart as well. It is especially indicated in high blood pressure and/or poor circulation, and in those who experience heart palpitations and hot flashes. It also contains heart healthy pectin.

 

rosehips

I enjoy making a variety of different medicinal remedies from the rose plant. Here is my favorite.

What’s yours?

 

 

What is Herbal Medicine – Part 2

In the last post in this series, we learned about the history of herbal medicine, the myths and misconceptions surrounding it and some of the reasons it has remained so popular throughout the ages. Now, let’s get down to the nitty gritty and find out a bit more about how to use herbs to help you and your family stay healthy!

Working with herbs

There are a few things to know about how to work with herbs before you dive in. Let’s lay a good foundation so that you can build your knowledge of herbal medicine step-by-step.

Learn more in my guest post at Hybrid Rasta Mama today.

Head over to read the rest of this post on Hybrid Rasta Mama.

 

More posts you might enjoy:

5 Reasons Evening Primrose is the Herb for You!

5 Reasons Red Clover is the Herb for You!

5 Reasons Rose is the Herb for You!


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